The Incredibly Deceiving Scale and the Tricks It Plays

There are 2 different scales. The first scale has a 150lb woman standing on it. The second scale has a 150lb sack of potatoes resting on it.

Do you think you look different than the sack of potatoes? Of course you do. But to the scale you two are exactly the same.

The scale won’t show you the difference between weight loss and fat loss. It won’t show you your body composition. And because of this, it can make you think you’re not making progress when you actually are.

Let’s look at 3 different weight loss scenarios that tend to play tricks with people’s heads.

Weight Loss Fluctuates Drastically

The first scenario shows how erratic your weight can be on a day to day basis. These daily fluctuations have caused numerous people to develop unhealthy relationships with the scale.

But even though your weight might be going up and down by 1 or more pounds on a daily basis, your fat loss is much more steady. It looks something like this:

Weight Loss vs Fat Loss – Consistency

What the chart above shows is the difference between the typical person’s weight loss and their fat loss.

Each day they step on the scale their weight could be lower or it could even be higher. But over time the trend should be down.

The problem comes when the scale ticks upwards and fools people into believing they aren’t making progress when they really are. This can result in people getting frustrated and giving up.

But as you can see from the fat loss line they were still making progress day to day. Always view your weight loss over time – not day to day. Losing weight is about maintaining a modest calorie deficit over a long period of time.

Make sure the trend over time is down and you’ll be on the right track.

Changing Your Body Composition

The second scenario happens when people are working out and eating right but they aren’t losing any weight at all. What these people fail to realize is that just because they aren’t losing weight it doesn’t mean they aren’t losing fat.

Their chart might look something like this:

Weight Loss vs Fat Loss – Body Recompostion

As you can see this person didn’t lose a single pound of weight, but they lost 8lbs of fat over those 6 weeks. This means they also added 8lbs of lean body mass.

Because of this their body composition will have changed for the better. They will be leaner even if their weight hasn’t decreased. And their tape measurements will be smaller in key places such as the waist, hips, and thighs, since this is where most people hold their fat.

Many people would have given up after 3 weeks of this, but as the chart above shows, this would be a huge mistake.

The key for this person will be to make a modest 50-100 calorie downward adjustment to see if they can start getting their weight loss trend line going in the same direction as their fat loss.

Working Out But Gaining Weight

This scenario happens more times than I can count. People go from a sedentary lifestyle and eating an unhealthy diet to one where they are exercising several times per week and eating a great diet.

The result tends to be weight gain. It looks something like this:

Weight Loss vs Fat Loss – Gaining Weight While Losing Fat

This is truly the time when the scale is the most demoralizing. You’re doing all the right things but your weight is actually increasing.

If the feedback loop is going to be – work butt off and eat perfectly = weight gain, who in their right mind would want to continue that behavior?

Why does this happen?

When you go from sedentary to exercising your muscles start increasing their capacity to store fuel. They have to if they’re going to complete the exercise demands you’re throwing at them.

This fuel is called glycogen and it’s part glucose and part water. This creates weight. Not bad weight, but good weight. That’s right – there is a such thing as good weight.

I wrote in more detail why most people gain weight when they start an exercise program. You can read more about that phenomena here.

What people don’t see is the fat loss that’s happening beneath the surface, as it’s being masked by weight gain. But if you just stick it out past that initial adaptation phase the weight loss curve usually corrects itself.

Moral of the story? Don’t rely 100% on body weight as an indicator of your progress. There’s also fat loss, muscle gain, confidence, health, and numerous other progress markers you should be paying attention to.

If the majority of those markers are improving but your weight isn’t yet, don’t stress. Weight loss is just around the corner.

39 Comments

Tony Schober

Hey Everyone,

Just wanted to let you know that if you need more help losing weight you can download my ebook The 10 Forgotten Rules of Weight Loss absolutely free.

I’ve had the third one happen to be many times and you’re right, it makes you want to give up (and I did give up). This last time I just kept going and my weight gain did stabilize. Then I cut 200 calories and I’ve lost 22 pounds since.

You’re definitely not alone Kerry. The post I linked to in the above article is one of the most popular on the site, which tells me plenty of people are going through the same thing. I think you gave good advice – “keep going”.

Yeah weighing is very individual. With my clients we weigh daily but we also work on our relationship with the scale and weight. The goal is to be able to step on the scale without emotional attachment – seeing it as a feedback tool and that’s it. Glad you figured out what’s best for you. 🙂

I am 42 5’3 and 130lbs. When I tried losing weight I had a really hard time getting the scale to budge. I was eating 1200 calories already so I took your advice and raised them up to maintenance levels and worked on changing my body composition.

Well my weight didn’t really change much but I look a lot different now. I am more toned all around even the the scale hasn’t changed much. Thanks!

Hey Kait, glad the advice helped. This is very common with lighter people. Many times they don’t need to lose weight. Instead, just focus on changing your body composition. That’s what the second chart shows happening. If you’re already eating 1200 calories and not getting results then there’s only one thing left to do.

Awesome article! Great reminder to all who are taking the necessary steps to a healthy lifestyle, that weight alone should not be your only indicator of success or fitness. I myself have struggled to accept this concept, but now I couldn’t be more fulfilled and happier with everything I do to achieve a healthy mind and body. Thank you for the motivation!!!

Glad you liked it Shelly. Weight is definitely not the only indicator of success, but unfortunately it’s what most people focus on. It’s tough, but once you free yourself from the emotional control of the scale you can then focus on your life while your healthy lifestyle takes care of the weight loss for you.

I’m in the doing everything right category and the scale isn’t budging or going up. However, my clothes still fit and I feel better. I’ve started taking up measuring 1-2x per month instead of the scale. I also have ibd, so digestion issues and I’ve found lately that my weight spikes with certain foods (because they stay in my system longer). I walk 2 miles a day 6-7 days per week, plus workout 30-60 minutes a day. I have more energy. My body gets uncomfortable when I sit too long. And, I’m finding I enjoy working out. I’m starting to get muscle definition and every workout, something has improved, whether it be balance, strength, or endurance. I also have a healthier relationship with food. It can be frustrating, and demoralizing, so no more scale for me! Great post!

Wow.. I feel like God sent this straight to my email box.. I have been eating very healthy, watching my calorie intake and eating whole, clean foods as well as working out 5 days a week.. I feel great but the scale actually went UP! I cried for a whole day after that and then I threw away the scale haha. My husband kept telling me I look better and more toned, but I didn’t believe him because I didn’t understand nor could I really see the progress (we women tend to see what we feel, it’s weird). I still decided to continue on my journey of healthy eating and working out, and I am glad I did! I now understand what’s going on with my body and will keep on keeping on! Thank you SO much for this information!

Hi Marina, thanks for sharing your story. It will help other people relate to what they’re going through. Glad you continued pushing forward. That was key. And now that your mindset is right I have a feeling you’re going to make some nice progress. 🙂

Yes I needed to read this email today, that’s me working out, eating right and not really loosing much. The weight training has helped thought that my clothes fit better and I looked more tone, but the scale is messing with my head. I have gained 10 pounds and I am having the hardest time ditching them. I will reduce my calorie intake this week and see if that helps, most days I average around 1300, I’m 45, 5’5 and weigh 160 now 🙁

I needed to read this. I am working out every day and eating 1300-1500 calories, but the scale is moving so slowly! I just had my first baby, and it seems to be harder to lose the weight. I eat low carb, but have a hard time keeping my fat low… I don’t eat junk- it seems like the high protein tends to lead to higher fat. Should I be worried about this?

Hi Jess, you don’t necessarily need to keep your fat low, or your carbs for that matter. You just need to find that balance between creating too big of a deficit and not creating one at all. I don’t know your stats, but 1500 calories is possibly what you need if you’re a 150lb woman. 1300 calories is sometimes necessary for very small people. But at that point you have to ask yourself if weight loss should even be the goal and whether you should just focus on maintaining your weight but changing your body composition.

So true! All of this. I recently started working out again — and the first couple weeks the scales went nowhere. Even up a little. I was terrified until i saw your blog about muscle tears and water retention and energy storage.

Still, my clothes were fitting better and I was feeling stronger.

Then — almost on cue — once my body got used to the workouts — in the third week my body stopped holding onto water and the scale started dropping. I’ve only got 10lbs to lose — but you never want to see the scale go up! Especially since you are working hard.

But your graph about fat loss vs. weight loss puts it all into perspective.

Hey David, exactly what most people go through. And I agree with seeing your weight go up. When people finally decide enough is enough, the last thing they want to see is their weight go up even higher.

But extra exercise causes that to happen, especially when you’re coming from a sedentary lifestyle. I’ve also seen the opposite happen – someone stops exercising and loses weight and attributes it to not working out anymore instead of from the drop in extra glycogen stores. This is obviously a mistake.

This article came at the right time. I have increased my workout intensity as my scale was not moving.. only to get frustrated that I am actually gaining weight. I needed this reminder to keep with it as the changes are happening.

Hi
I can relate to this, so many times I have “dieted” and seen no difference on the scales for weeks on end so have thought why stop eating chocolate, biscuits etc if I stay the same? and have given up. This time I have been eating healthily cut down on all sugary things and bad carbs and although in 2 months I have only dropped 6lbs ( nothing the past 3 weeks) I have lost 2 inches from my waist and people think I have lost a lot more from how I look.

I agree with Maria above – this article could not have arrived in my email at the more perfect time – thank you! I have been stuck & trying out your advice of calorie/carb recycling, and even totally blew it this past weekend, eating cheesecake & pizza and not exercising. I measured my waist & hips this morning and was shocked to see BOTH had gone down about 1/2 an inch. I jumped onto the scale & it was up 1 pound (it’s been fluctuating up and down 2 pounds or so for about a month). So…THANK YOU for the encouragement! And…back to eating great & exercising my butt off (which I actually enjoy now after being consistent for 9 months)! :oD Coach Calorie is my inspiration! Thanks!

I started eating better in early January and stalled out at 7lbs lost about a month ago. Decided to start exercising at the gym about 3 weeks ago and I lost 2 lobs only to gain 3 back. This article helped me a lot. I’m going to keep going anyway. Something’s gotta give at some point. At least I feel better. 🙂

7lbs is still great progress in 2.5 months. Don’t get discouraged. Do that for the entire year and you’ll have lost 35lbs. The time is going to pass anyways, might as well be lighter when you get there.

I was running long distance for a full year and doing some tabata and squats, lunches, dumbell stuff at home. I wasn’t just doing cardio. But my body didnt seem to change. Then i joined an intense workout program called camp gladiator. I know it did something to me because i was so much more hungry. i was doing cg 3-4 days a week plus two 4 miles runs on other days. Within 3 months i had gained 10lbs and i freaked out. But my weight stabilized at that point. 3 months later i took a fall running and it required surgery and many months of OT. During those 6 months i gained an additional 15pounds. So here i am 25lbs heavier than i was last January. Its depressing. My clothes don’t fit. Since January Ive been back to 3 days of cg and some running days sprinkled in. But i haven’t dropped a pound. I can’t find the winning combination. The number on the scale wouldnt bother me if i could see the improvents in my body composition.

Your frustration is understandable, Melodie. I’d recommend you get a little more detailed with your calorie and weight tracking if you that’s your #1 issue. Commit to 2 weeks at a particular calorie intake to assess the results and then adjust 50-100 calories if week 2’s average weight isn’t lower than week 1’s. Might be a good idea to take tape measurements too.

This is so true. Its depressing on my part working out 3-4 times a week doing HIIT, tabata, circuit training plus a little strict with my food intake but when I step in the scale it remains the same number. I didnt gain weight but did not lose either. What shall I do or need to add to boost my program?

Talk about being hit square between the eyes! This is the most sensible explanation for weight loss versus fat loss that I’ve ever seen. It’s reassuring, motivating and couldn’t be more timely for me as I was just beginning to lose patience. Thank you!

Ever since I lose 30 lbs almost a year ago it never change. Before, even though I workout I never get serious with my diet I eat healthily but occasionally if there are temptations such as free food for example I still eat a little of it since it doesnt happen oftenly. But early this year, I got serious with my workout and eating habits sticking to 1200-1500 kcal per day.The weight still remains the same but my fat percentage decreases by 0.5 . What else do I need to do or add? My arms still look big without definition and my lower abs still bulge though I could see the fat loss at the mid section and my shirt doesnt stick to my tummy anymore. Is there something wrong with me?

No there is nothing wrong with you. I don’t know your stats so I can’t say if your calories are OK, but 1200 calories is definitely too low unless you’re 140lbs or less. Make sure you aren’t depriving yourself of calories and then overeating occasionally. When this happens your body tends to store calories more easily as it has become very efficient with the ones it gets.